Month: March 2026
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WOD July 17, 2018 (Tuesday)
Read More: WOD July 17, 2018 (Tuesday)Skill Work: Handstand Push-ups EMOM 7 mins: Straight Set of HSPU. Try to maintain this set for all 7 minutes Weightlifting: Back Squat E2MOM 10 Mins 1 Back Squat at 90% WOD: Fran (For Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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WOD July 16, 2018 (Monday)
Read More: WOD July 16, 2018 (Monday)Skill Work: Tabata Ring Dips Advanced Level: Muscle up into ring dip if you are able to! Weightlifting: Overhead Squat E2MOM 14 mins 1 Snatch Balance plus 4 Overhead Squat. Work at 80% of best OHS WOD: AMRAP 12 Mins 6 Lateral Burpees 9 Toes To Bar 12 Hang Power Snatch 75/55# **rx+ 115/85 36…
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No Yoga Classes: July 13th – 16th
Read More: No Yoga Classes: July 13th – 16thNo Yoga: July 13-16, 2018. Please be reminded that there will be no yoga classes from July 13th to 16th, 2018.
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No Gymnastics Classes: July 9th – 20th
Read More: No Gymnastics Classes: July 9th – 20thNo Gymnastics – July 9th – 20th, 2018. Please be advised that there will be no gymnastics classes from July 9th to 20th.
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WOD July 13, 2018 (Friday)
Read More: WOD July 13, 2018 (Friday)Core: Turkish Get Up EMOM 6 minutes of 3 Turkish Get Ups Weightlifting: Bear Complex E2MOM for 12 minutes of 1 Bear complex. A Bear Complex Movement consists of: Power Clean Front Squat Push Press Back Squat Second Push Press Start at 80% of your best bear complex, or 90% of your best push press…
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WOD July 12, 2018 (Thursday)
Read More: WOD July 12, 2018 (Thursday)Capacity: 500m Row For Time This is a 3 X 500 meter row. Your score is lowest of the three! Weightlifting: Deadlift E2MOM 12 mins 5 Deadlifts at 65% of your 1 rep max, alternate with 1 rope climb WOD: AMRAP in 10 Minutes 8 Toe to bar 100M Run 12 Push-ups
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WOD July 11, 2018 (Wednesday)
Read More: WOD July 11, 2018 (Wednesday)Gymnastics: Bar Muscle-ups EMOM 6 Mins 4 Bar Muscle Ups Weightlifting: Split Jerk E2MOM 10 mins 3 Jerks at 75% WOD: For Time -CAP 14 minutes 21-15-9 of HSPU Hang Power Cleans 135/95#
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WOD July 10, 2018 (Tuesday)
Read More: WOD July 10, 2018 (Tuesday)Skill Work: Weighted Pull-ups EMOM 6 mins 3 Weighted Pull ups Weightlifting: Power Snatch + Over Head Squat EMOM 8 mins 1 PS+ 2 OHS, work up starting @70%. We are going to work at 65-70% of our best Snatch for this EMOM, 1 Power Snatch + 1 Over Head Squat WOD: AMRAMP -CAP 20…
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WOD July 9, 2018 (Monday)
Read More: WOD July 9, 2018 (Monday)Warm-up: Tabata Air Squat Bottom Holds 20 seconds of air squats then 10 seconds at the active bottom hold Weightlifting: Back Squat (2-2-2-2-2) Establish a new 2 Rep Max of Back Squats WOD: AMRAP in 9 Minutes 15 Wall Balls 10 Burpees 5 Front Squats 155/105 * Front Squat – no rack
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WOD July 6, 2018 (Friday)
Read More: WOD July 6, 2018 (Friday)Skill Work: Tabata Handstand Push-ups or Handstand Walk Choose either hspu or walk for the tabata! Weightlifting: Thruster EMOM 10 mins 2 Thrusters from the floor at 75-80% WOD: AMRAP in 10 Minutes 10 left arm DB overhead walking lunge 50/35 lb 10 right arm DB push press 50/35 lb 20 air squat 10 right…
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